Killer Burpee Workout - Starting the New Year off Right

I started the end of 2012 and beginning of 2013 by teaching in the studio room twice a week at Sky Club in Hoboken. Tuesday mornings we're still doing bootcamp and on Thursday we're doing sculpt, lots of good weight exercises to compliment our cardio.

Last Thursday was everyone's first day back to the gym after a holiday hiatus and I didn't want it to go to waste and wanted to add a little cardio, so I decided we'd snag a variation on a workout I'd seen done by Zuzka on Zuzka Light. It was a burpee workout where she mixed 5-10 burpees between exercises. Since our class is 55 minutes I decided to mix in more weighted exercises and only 5 burpees, still we did about 60 burpees total. The class was still talking about the workout this week!  On Friday, the day after, I heard about how sore they were (I was too!).  Wonderful.  Around the same time, I was sent an article about the background of the burpee, which was really interesting.  You can read about the history of the burpee and why it is the weapon of choice for most trainers and group fitness instructors here. I found it interesting to hear about and to know a move that's used so widely is part of thesis that's sitting on a shelf in his granddaughter's office.

Killer Burpee Workout from January 3, 2013 - you need weights and a mat for this
Burpees are always 5 each for a total of 6.  All other exercises I used a heavy weight and # of reps is beside it - if you cannot maintain your form, drop your weight.  I dropped it a bit for the side and front raise.  Also see the bottom of this page for ways to modify the burpee. 

Same warm up - Running, jacks, jump rope and stretching and active moves, lunges and squats to warm up

Burpee Round 1
Kettle bell swing R - 20
Burpee
Kettle bell swing L - 20
Burpee
Side raise - 10
Burpee
Front raise - 10
Burpee
Lunge w/ upright row - 20
Burpee
Lunge w/ upright row- 20
Burpee

Chest/abs
Chest Press - 15
In and Out Knees - 10
Fly - 10
Repeat 2x
Bicep Curl - 10
tri dip - 10
Repeat 2x

Burpee Round 2
Wood chop - 20
Burpee
Wood chop - 20
Burpee
Row l - 20
Burpee
Row r - 20
Burpee
Side lunge - 20
Burpee
Side lunge - 20
Burpee

Abs
20 crunches
20 obliques - each side
20 reverse crunches
20 bicycles
20 crunches
Hold plank front, right & left side for 20 seconds each. 

cool down

Have fun with this and keep on tri'n. Always check with a doctor before starting a workout and keep up with those resolutions.  You can always do the pushup part of the burpee on your knees or walk instead of jump in.  There are always options to accommodate everyone! Enjoy your workout and be proud of it!!

Here's a pic of me doing burpees overseas. I've shown it before - but who doesn't love an overseas burpee?